Researchers recently got down to brass tacks about which elements of the Mediterranean diet are most beneficial for disease prevention, specifically colorectal cancer, the second leading cause of cancer-related deaths in the United States. Three trends emerged: eating fish, eating fruit, and avoiding soda. Each of these choices was linked with a 30 percent reduced risk of having a pre-cancerous polyp among a group of people who were not at high risk. To get more fruit in your diet, keep apples and pears on hand for snacking, incorporate berries for breakfast, and make your favorite seasonal fruit your go-to dessert. Up your fish intake by planning and finding a few simple, delicious recipes. As for avoiding soda, quench your thirst with water, and if you’re craving flavor, try iced peppermint or ginger tea or seltzer with a squeeze of your favorite citrus fruit.
“Among people who made all three healthy choices the benefit was compounded to almost 86% reduced odds,” said Naomi Fliss Isakov, Ph.D.